Prep Performance Center

Being cleared isn’t the same as being ready.

Surgical healing is one milestone. Athletic readiness is another.

At 6 months, you may be further along in the healing and rehab process, but that doesn’t automatically mean your strength, power, confidence, and movement quality are ready for the demands of sport.

That’s why return to sport should be based on criteria, not the calendar.

Before returning to sport, you should be able to demonstrate:

• Strength – appropriate strength with minimal side-to-side deficits. A ≥90% limb symmetry index is commonly used as a benchmark, but symmetry alone isn’t enough. Both legs need to be strong.

• Hop performance – single, triple, crossover, and timed hop tests with appropriate performance, control, and symmetry.

• Landing mechanics – the ability to absorb force and control the knee and trunk without excessive valgus or compensations.

• Change of direction & reactive ability – control during sprinting, deceleration, cutting, jumping, and unplanned movements.

• Knee response – no significant pain, swelling, instability, or symptoms that persist after training.

• Psychological readiness – confidence and readiness to trust the knee during high-level sport movements.

The calendar tells you how long it’s been.

Testing tells you what your body can actually do.

Don’t return because the months have passed.

Return because you’ve earned the capacity to handle the demands of your sport.

Female athletes between the ages of 14 and 18 are 4–6 times more likely to experience an ACL injury than boys their age.

This higher risk isn’t due to bad luck—it’s largely influenced by biology. Factors such as ACL size, pelvic structure, joint laxity, and hormonal changes all play a role, and they’re things athletes can’t control.

What they can control is how they prepare.

Each year, thousands of young female athletes sustain ACL injuries, many of which could be prevented with the right training. Research shows that neuromuscular and performance training can reduce the risk of ACL injuries by up to 70%.

We can’t change anatomy or hormones, but we can improve strength, balance, movement mechanics, landing technique, deceleration, and body control. Those are skills that protect athletes and help them perform at a higher level.

Unfortunately, fewer than 20% of young female athletes are participating in this type of injury prevention training.

Preparing for sport isn’t just about performing better—it’s about staying healthy enough to keep competing.

Let’s raise the standard for injury prevention and give young athletes every opportunity to thrive.

Click the link in bio to learn more. 🔗

Recovery takes more than time. It takes a plan that matches the demands of your sport.

This rehab session includes lower body strengthening, single-leg training, soccer-specific movement, and performance testing with our VALD ForceDecks to monitor progress and help guide the next steps in recovery.

Every athlete’s journey is unique, and every session is designed to support a confident return to the field.

Ready to take the next step in your recovery?

Schedule an evaluation with our team today.

🔗 Link in our bio!

Returning to sport should never be based on time alone.

A comprehensive Return to Sport Assessment evaluates the qualities that matter most, including:

✔️ Agility
✔️ Single-leg power
✔️ Hop performance
✔️ Cutting mechanics
✔️ Strength and force production using VALD force plates
✔️ Movement quality and limb symmetry

For this competitive soccer athlete, each test provides objective data that helps identify remaining deficits and determine whether they’re ready for the demands of their sport.

Our goal isn’t just getting athletes back on the field. It’s helping them return with confidence while reducing the risk of reinjury.

💬 Comment “GUIDE” and we’ll send you our FREE ACL Rehab Progression Guide, packed with expert tips to help you navigate your recovery.

🔗 Click the link in our bio to schedule your FREE 15-minute ACL consultation and learn how we can help you safely return to the sport you love.

If your lower back hurts during or after a round of golf, the problem may not be your back alone.

Limited mobility, poor rotation, reduced stability, or inefficient movement patterns can all place extra stress on your spine throughout your swing.

Our Golf Movement Analysis is designed to identify these movement patterns so you can better understand what’s contributing to your pain and improve how you move on the course.

During your assessment, we evaluate:
✔️ Mobility
✔️ Rotation
✔️ Stability
✔️ Movement Efficiency

Understanding how your body moves is the first step toward reducing pain, improving your swing, and staying on the course longer.

Click the link in our bio or message us to book your Golf Movement Analysis.